Protein-rich foods beneficial for weight loss!
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Nowadays you can hardly ignore it: the so-called protein diets, where you eat a relatively large amount of protein and relatively few carbohydrates, in order to lose fat faster.]
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It seems to be a relatively successful method, judging by the wildly enthusiastic success stories - but how come these proteins help you lose weight so well? Is just eating protein enough, or is there something else involved? And how exactly do you get the right amount of protein-rich food? We'll discuss it all in this blog!
No blood sugar spike
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A first advantage of protein-rich foods is that, unlike products that are full of fast carbohydrates, they do not cause your blood sugar to spike. Such a peak is problematic because after a significant peak there is always a deep trough.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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The sugars give you a lot of energy in the short term, but after some time you will suffer from a so-called sugar dip. The need for sweets increases again and the chance that you will overeat increases a lot.
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When you eat more protein-rich foods and less fast sugars, you won't be bothered by this. This also prevents the deep troughs that often follow such a high peak, and which can lead to binge eating. It has been shown that people generally eat less when their diet is relatively high in protein.
Slow digestion
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And proteins have another property that significantly reduces the risk of binge eating: they are digested relatively slowly by your body. This has two advantages. First of all, it means that your stomach stays full longer after you eat, so you have less appetite for snacks - something that significantly reduces the total amount of calories you take in each day.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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In addition, the digestion of protein-rich foods also burns slightly more calories than with food that mainly consists of other macronutrients. The difference is not very big, but if you use a little more energy every day, it will make a difference in the long run!
Proteins and muscles
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The final benefit of proteins is perhaps the greatest, at least for people who are willing to exercise a little more when they want to lose weight. By eating a lot of protein, you will build muscle tissue faster; after all, proteins are the most important building material for this.
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Now muscles burn significantly more energy than fat; even if you sit still for most of the day, you will already be burning more calories simply by the makeup of your body. So if you want to lose weight, a diet of protein combined with regular strength training is very effective!
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
How many protein foods
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The above benefits may be very convincing, but that doesn't mean you should just eat as much protein as possible. Excess is harmful, and that also applies here: an excess of protein can indeed be converted into fat. In addition, your body can only use a limited amount of protein to build muscle mass. So more food has no added value.
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So keep it to about 0.8 grams of protein per kilogram of body weight per day if you don't exercise much. Endurance athletes need a little more, about 1.2 to 1.4 grams per kilogram of body weight. For strength athletes, 1.8 grams of protein per kilogram of body weight is more than enough.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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For most people, that means they get at most 20-30% of their energy from protein-rich foods, which is fine; After all, fat and carbohydrates also have their function, and you shouldn't get too little of them!
Protein foods
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Which foods do you ultimately get that protein from? Anything is possible! Animal products such as meat, fish, eggs and dairy are simple and popular sources. However, it is not wise to eat only animal proteins.
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Also alternate with vegetable proteins from, for example, soy, legumes, whole grains, nuts and seeds and certain protein-rich vegetables. This way you get a wide variety of amino acids and take full advantage of all the different benefits.